Warm up:
2 rounds of:
200m Row
200m Run
10 Push ups
10 Squats
5 Pull ups

WOD:
5 rounds for time of:

30 Double-unders
400m Run

Post time to comments.

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Don’t be a CrossFit ahole, CrossFit Integrated Fitness

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Recovery. The CrossFit community is awash in comments and stories of folks who are over-worked. Rashes of niddling little injuries pile one upon another until the recipe brews up not a finely tuned soufflĂ© but rather something more like the cheesy crust rimming the pan that contains the remnants of over-baked mac n’cheese.

How can this possibly be? We watch our Games athletes in this run-up season to our Games, parse their programs and compare their 3-a-days to our 3-a-weeks, and yet it is we who fall apart, not them. We marvel at the Princes and Princesses of our kingdom like the wondrous Christmas above, see them parachute into view leaving behind shock and awe, only to find ourselves reading about this or that danger or catastrophe or calamity from an “over-trained” CrossFitter. How come?

It’s simple, really, and that’s probably why it’s so hard.

The sensational stories about danger? Meh, nothing more than tabloid folderal, no more common in reality than teenage vampires in bikinis on page 3 of some magazine at CVS. Oh sure, they both exist, but the noise made about their existence is laughably out of proportion to their true numbers.

No, the real reason we as a group struggle with this is that we forget a couple of really fundamental things about CrossFit, the fitness and health program. The WODs here on CrossFit.com are openly described as created to challenge the fittest athletes on earth. Period. Sorry, but that’s not you, and that’s not me. If we do these as Rx’d and as scheduled the vast majority of us will have a “wheels come off” experience, either a little at a time or in one spectacular crash.

Again, why? Well, because of the other CrossFit fundamental that we all too frequently forget: OUR CrossFit is a training program to allow us to be fitter, healthier, and therefore better at LIFE. Christmas, Jason, Rich, Julie et al are our equivalents of Andy Murray (now playing in the Wimbledon Finals) or Danica Patrick (driving a car and turning left this afternoon): they are paid in part to excel at CrossFit. Each day is carefully planned and includes a healthy dose of rest and recovery.

Ah, there it is. Rest and recovery.

Not only that but carefully planned rest and recovery. When’s the last time you sat down and talked with your trainer about your schedule? Have you EVER discussed recovery? Whether you work out in a Box or on your own, do you have an injury prevention plan? Think about it. If we are doing Crossfit in order to be better at something…anything…whenever we have some sort of Crossfit malady that decreases our functionality we’ve achieved the exact opposite of our goals. Maybe we can’t go to work. Even worse, maybe we can’t go to the Box. CrossFit is FUN and the gym is FUN; not being able to go to the gym stinks.

Here’s my bid: pushing ourselves to our limit 3 days on/1 day off is part of who we are, and we should continue to do just that. Go ahead and take a full dose of the CrossFit prescription. Be inspired by Christmas and her peers and occasionally give in to the temptation to do something extraordinary like “CrossFit for Hope” as Rx’d. Or really crazy, like “Eva”!

At the same time follow their example and consciously build recovery into your own CrossFit program. Can’t fit 10 hours of sleep into your 24 hour day like Jason? No time or money for a couple of massages and the chiropractor every week? Me either. My day job really messes up my CrossFit, ya know? I can’t remember the last time I took a nap. So go hard when you workout, but schedule in breaks. Make them mandatory. Allow those little aches and pains that prove that you are, indeed, working hard to heal before they become an unstoppable cascade of real injury. (Do a search on the Message Board for “Larry Lindenman” and “rest”, “scheduled rest”, or “de-load”). Accept that you may need to make tiny compromises in order to prevent injuries. For example, if you can’t afford to have your hands rip from pull-ups, do whatever it takes to prevent them regardless of the sniping you may encounter here or elsewhere about gloves, wraps, or tape.

There are three fundamental aspects of CrossFit: business, sport, and fitness. The few and fortunate among us who participate at the highest levels of the first two often have the luxury of fewer non-CF priorities and can apply laser-like focus on training, including recovery. You and I, on the other hand, must remember that CrossFit is a tool, the best tool, that we use to make ourselves better. Like all powerful tools it must be accorded respect.

We must plan our recovery lest we recover from our wreck.

–Posted by Bingo on crossfit.com, 7/7/2013

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Tuesday WOD, July 16, 2013

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